The farmer’s carry is one of the most primal tests of functional strength. It doesn’t just challenge how much you can lift, but how well you can carry that weight under pressure. This movement forces your body to work as one unit legs, core, grip, shoulders, and mind all firing together to maintain control under load.
In this RB100 Challenge, the goal is simple but intense: walk 100 meters while carrying a heavy load in each hand. You’ll develop strength you can actually use in the real world the kind that makes you more powerful, more stable, and harder to break.
“The barbell tests your strength in place. The farmer’s carry tests it in motion.” — RB100.Fitness
The Challenge Format
- Distance: 100 meters total
- Implements: Dumbbells, kettlebells, trap bar, or dedicated farmer’s handles
- Recommended Loads:
- Beginner: 40–50% of bodyweight (total)
- Intermediate: Bodyweight (total)
- Advanced: 1.5x bodyweight (total)
You can go for one unbroken 100m carry or split it into manageable sections (e.g. 4 × 25m). Maintain a tall posture, engage your core, keep your arms locked, and walk with purpose.
Log your performance (weight used, distance covered, number of breaks) in the RB100 Tracker.
Why It Works
Farmer’s carries offer unmatched real-world strength benefits:
- Builds forearm and grip endurance
- Strengthens the entire core through anti-rotation
- Reinforces scapular stability and posture
- Improves conditioning and breath control
- Builds mental grit under physical stress
If you want to be harder to kill, this is your test.
Programming Suggestions
- 4 sets of 25 meters, rest 60–90 seconds between
- Add to a strongman circuit with sled pushes or sandbag carries
- Pair with #60: 100 Overhead Carries for a loaded carry double-header
- Stack after #66: 100 Sled Pushes to crush your CNS
Variations
- Heavy Carry: Max-safe weight for short bursts
- Endurance Carry: Light load, unbroken 100 meters
- Offset Carry: Use a single dumbbell or uneven loads to challenge stability
- Outdoor Carry: Use buckets of water, sandbags, or odd objects
Learn More
- Gymshark: The Ultimate Guide To The Farmer’s Carry
- 13 Best Loaded Carries and Workouts To Build Strength
“The barbell tests your strength in place. The farmer’s carry tests it in motion.” — RB100.Fitness
